Smart Workout Diary

Upward Stretch

Upward Stretch is a standing mobility and stretching exercise in which the arms reach overhead while the body lengthens through the spine. It primarily mobilizes the shoulders and upper body while gently engaging the core for alignment. It can support posture, shoulder mobility, and preparation for exercise or yoga practice.

Demonstration

Upward Stretch — demonstration 1
Upward Stretch — demonstration 2

Instructions

  1. Stand tall with your feet about hip-width apart and distribute your weight evenly through both feet.
  2. Engage your abdomen lightly and keep your ribs stacked over your pelvis.
  3. Inhale and raise both arms overhead, reaching through your fingertips with the palms facing each other or touching comfortably.
  4. Lengthen upward through the crown of your head without lifting your shoulders toward your ears.
  5. Keep your neck long and gaze forward or slightly upward only if it feels comfortable.
  6. Hold for several calm breaths, then exhale and lower your arms with control.
Muscle Group
Shoulders
Type
Stretching
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Avoid arching your lower back: keep the ribs from flaring as the arms rise.
  2. Reach upward without forcing the shoulders; keep space between your shoulders and ears.
  3. Breathe slowly and evenly rather than holding your breath during the stretch.
  4. If overhead motion causes discomfort, lower the arms slightly and use a comfortable range.
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